CrossFit Turbocharged – CrossFit
Warm-up
Line Drills (perform 1 length of movement, jog back):
Walking Knees to chest
Walking quad stretch
Lateral over-under (change direction half way)
Walking figure four
Lunge with twist
Toy soldiers
Walk on toes
Walk on heels
-quick rest-
High knees
Butt kicks
Skip and Reach (opposite arm and leg)
Single Leg forward hop (right leg)
Single Leg forward hop (left leg)
Karaokes (down and back)
Metcon (Time)
For Time (20 min time cap):
1 Mile Run
Then Complete….
50-40-30
Pull-ups
Push-ups
-Scaled-
For Time (20 min time cap):
600m Run
Then Complete….
6 Rounds of:
10 Jumping Pull Ups/Ring Rows
10 Band Assisted Push Ups